Bench press: ramp up to a one-rep max.
Pull-ups: within 30 seconds of racking the lift, perform a max set of pull-ups. Any grip is allowed as long as the range of motion is complete, all the way up and down.

Scoring: Enter the bench press load in pounds as round 1 and pull-ups completed as round 2. Your score is load × pull-ups (for example, 300 × 20 = 6,000).

Modifications: Where needed, use an assisted pull-up device such as a 'Gravitron'.

Character: Tests the upper body for absolute strength, relative strength, and stamina.

Practice workout: 3–5 repetitions of the test, resting between efforts as needed.

Points: 6,000 / 8,125 / 10,500 / 13,125 / 16,000+ earn 4 / 8 / 12 / 16 / 20 points.